Proper nutrition to reduce weight: menu for every day. Approximate menu of proper supply for weight loss for a week

19.10.2019

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The key to the slender figure lies not in exhausting diets, but in proper nutrition or abbreviated PP. A healthy and competently balanced diet will make the body light and help in getting rid of extra kilograms. Under the right nutrition means the use of useful products that are quenched with hunger, and contribute to weight loss. It will help to get closer to harmony and understand what PP is, the menu for every day to reduce weight for girls.

Proper nutrition helps not only in weight reduction, but also in the health of the body. In stores on the counters divided such a variety of products, very harmful regular consumption for a person.

Stabilizers, emulsifiers, preservatives, dyes - a small part of what is contained in the composition of the liver, cakes, sauces, canned, baking. These substances, when entering the body, accumulate and cause a poisoning effect. Then the gastritis, ulcers, problems with the tract, etc. are formed. Therefore, it is necessary to eat well everything, especially people whose age over 30 years old and suffering intestinal disorders.

Those who are inclined to complete or already suffer from obesity, PP is the only way to solve the problem. At a competent diet, the process of metabolism comes to normal, as a result of which weight loss occurs.

Differences from diet

It is known that the simplest dietary power supply will be suitable for fast weight loss: a reduction in the number of fats and carbohydrates, an exception from the salty and sweet menu, and in a week and a half you will break up with two or four kilograms. But it is naive to believe that overweight will leave it forever. As soon as dishes from the old menu appear on the table, the overweight quickly returns its circles, and in all senses the words "circles".

The only solution to weight loss and weight control is becoming the right nutrition.. Correctly choose products for the useful menu is not as difficult as it seems.

The basis of proper nutrition and healthy weight loss is 2 principles:

Fractional regular food intake in small portions.
The menu should be diverse and take into account all the rules of KBJ.

The proper power menu for every day to reduce weight

Newbies it can not always be distinguished by the concept of "proper nutrition" from "Diet"In practice, these are two different ways to achieve weight loss results. The diet assumes the limited use of certain foods, and is not always aware of the compilation of the correct and balanced menu, which takes into account the individual indicators of the losing weight. The result of such experiments with its own organism can be hearthole, flatulence, diarrhea, and even gastritis. And in cases where the diet was correctly chosen, often its effect is kept until the end of the strict menu, and some time after. Then overweight returns, and the search for a more suitable diet for weight loss is resumed.

If the purpose of drawing up a new diet menu is not only temporary slightness, but also improved health in general, then it should be chosen proper nutrition. It is immediately worth accepting the fact that proper nutrition is not a special mode, and not a temporary menu with the goal of fast weight loss, this is a lifestyle.

Basics of proper power supply to reduce weight:

Gradual reduction of calories consumed in the daily diet. Sharp restrictions in the daily menu lead to a slowdown in metabolism and breakdowns, because the body is very difficult to start the weight loss process. Considering the caloric content of the day diet, it is necessary to gradually reduce it at 100-150 calories per week.
Regular consumption of fats. Important: Fats The menu with proper nutrition should be useful - that is, plant and animal origin. They equally help and during weight loss, and with a mass set. You can get them from fish and nuts (omega-3) or olive oil (polyunsaturated fats). Remember, if you do not include them in the diet, or it is not enough to include, you can provoke a hormonal failure.
Reduce the use of carbohydrates. It is impossible to completely remove them from the menu, because the proper nutrition and healthy weight loss is, first of all, compliance with the balanced menu. Prefer slow carbohydrates capable of providing a level of satiety for a long time. It can be cereal (buckwheat, oatmeal) or vegetables. But quick carbohydrates exclude from the proper nutrition menu completely, because they have no benefit. They are instantly absorbed by raising blood sugar levels, and already after a short period of time, the body again supplies a hunger.
Increase protein intake. His digestion is consumed much more calories than fats and carbohydrates. The inclusion of protein food in the menu improves metabolism and allows you to preserve muscle mass when weight loss.
There are small portions, but often. The daily diet during weight loss should consist of 5-6 receptions. To improve metabolism, it is necessary to regularly give the body to work in the form of food processing. This avoids feelings of hunger, because if the breaks between meals are very long, the probability of a breakdown occurs.

Breakfast: slow carbohydrates and protein (porridge and cottage cheese; eggs);
Snack: protein and fiber (cottage cheese; eggs; vegetables; fruit);
Lunch: Slow carbohydrates, protein and fiber (porridge, boiled meat; fish and vegetables);
Snack: protein and fiber (cottage cheese and fruit);
Dinner: protein and fiber (steam vegetables, baked meat; fish and vegetables).

Do not forget to diversify the menu during weight loss, make them filing beautiful. This will make it easily switch to full nutrition, without making exceptions from a healthy menu.

Menu for girls and women

Compliance with proper nutrition can please women with the most noticeable and reliable weight loss results. If it is built according to the rules, balanced completely eliminates the presence of harmful products in the menu, is distributed in accordance with the daily needs of the body, then at home, you can quickly achieve the desired weight loss results.

It will help in this compiled in advance of the right power menu for girls and women. With proper nutrition, it is important to think through your menu, distribute products competently, without deficiency and excess.

Monday

Breakfast: millet - 50 gr., Creamy butter - 1 b / l, kefir-0.5 l.;
Snack: Cottage cheese - 150 gr., Apple-1 pc.;
Lunch: boiled buckberry - 50 gr., Beef baked - 150 gr., Fresh cabbage salad - 100 gr., Juice vegetable;
Snack: boiled egg - 1 pc., Green peas - 100 gr.;
Dinner: Fish for a couple - 150 gr., Broccoli - 100 gr., Black tea.

Tuesday

oatmeal - 50 gr., Olive oil - 1 b / l, yogurt - 200 ml, fruit juice;
milk - 1 tbsp., banana - 1 pc.;
rice - 50 gr., Chicken breast - 150 gr., Fresh cucumber - 1 pc., Kissel;
omelet on 1 egg, corn - 100 gr.;
meat for a couple - 150 gr., Vegetable mixture - 150 gr., Tomato juice.

Wednesday

oatmeal - 50 gr., butter creamy - 1 b / l, cottage cheese - 150 gr., Green tea;
date - 5 pcs., Natural yogurt - 150 ml;
buckwheat 50 gr., Turkey Baked - 150 gr., Tomato - 1 pc., Oatmeal Kisel;
milk 1 tbsp., nuts 50 gr.;
tuna canned -150 gr., Cabbage stew - 150 gr., Green tea.

Thursday

buckwheat - 50 gr., Creamy butter - 1 b / l, sandwich from Borodino bread and butter - 1 cous., Tea, honey - 2 h / l;
fruit salad with the addition of natural yogurt - 200 gr.;
rice - 50 gr., Stewed chicken with vegetables - 200 gr., Beetroot salad with olive oil - 100 gr., Oatmeal kissel;
banana - 1 pc., Milk - 1 tbsp.;
omelet on two eggs, fresh cucumber - 1 pc., compote.

Friday

oatmeal - 50g., Butter butter - 1 tbsp., boiled eggs - 2 pcs., Black tea;
kefir - 1 tbsp., prunes - 5 pcs.;
millet - 50 gr., Fish cutlets for a couple - 2 pcs., Green peas - 100 gr., Kissel;
natural yogurt - 1 tbsp., Blueberry - 100 gr.;
chelytin boiled - 200 gr., Stew vegetables - 100 gr., Green tea.

Saturday

buckwheat - 50 gr., Olive oil - 1 b / l, toast with honey - 1 pc., Tea black;
kuraga - 10 pcs., Milk - 1 tbsp.;
rice - 50 gr., Turkey baked, stuffed with innocent cheese and greens - 150 gr., Compote;
banana - 1 pc., Nuts - 50 gr.;
ruisk fish - 150 gr., Corn - 150 gr., Green tea.

Sunday

oatmeal - 50 gr., Butter butter - 1 b / l, cottage cheese - 150 gr., Kissel;
dairy jelly with fruit - 200 gr.;
rice - 50 gr., Stew beef with vegetables - 200 gr., Compote;
omelet from 1 eggs, tomato - 1 pc.;
baked turkey - 200 gr., Fresh cabbage salad with dill - 150 gr., Green tea.

For breakfast and lunch the number of cereals in the menu is indicated in dry form.

Proper nutrition for women for burning fat and efficient fast weight loss is necessary. It can be squats, jogging, cycling and many other weight loss exercises, easily applied at home.

Power Principles for Men

In the diet of proper nutrition for every day for men, it is necessary to include products that give a lot of energy and strength, even if it comes to weight loss. When making a menu, it is necessary to take into account the individual features and needs of a man: Parameters, lifestyle, daily level of activity, and, in fact, the purpose of the transition to proper nutrition is a slimming, a set of mass or maintenance of the body in a tone. In accordance with this, you can change the volume of portions, make them more for active men, and smaller for those who have a predominantly sitting lifestyle.

The basis for a full "male menu" nutritionists often include:

Breakfast: omelet, whole-grain bread, tea without sugar;
Snack: fermented milk products;
Lunch: soup, meat or fish with stew vegetables, salad with the addition of vegetable oil, salad tea;
Afternoon: raw fruits or vegetables;
Dinner: steamed or cooked meat or fish with vegetables;
At night: Milk or fermented milk products (kefir, ryazhenka).

Excluded from the menu: alcohol; marinated products; canned; Acute and fried food. These products are not related to proper nutrition.

With medium physical activity, a man spends about 3,300 - 3,600 calories. For weight loss, it is enough to gradually reduce the caloric content of dishes to 1,800 - 2,200 kcal.

Proper nutrition for men - menu for every day to reduce weight:

Monday

glazing from 2 eggs, toast from grain bread, tea without sugar;
cottage cheese low-fat - 200 gr.;
grilled beef - 200 gr., Soup on vegetable broth - 200 ml, juice berry;
feta cheese - 100 gr.;
baked chicken breast with spinach - 200 gr.;
glass of hot milk.

Tuesday

oatmeal on milk - 200 gr., Bread bread - 1 cous., Butter butter - 1 b / l, green hour without sugar;
kefir - 1 tbsp.;
kupaat from turkey cooked in Aerium - 200 gr., Boiled beet salad with walnuts and vegetable oil - 200 gr., Chicken broth - 150 ml, compote from prunes;
grapes - 200 gr.;
fish zrazy - 200 gr., Broccoli for a couple - 200 gr., Tea;
glass of ripper.

Wednesday

omelet on two eggs with champignons, croutons from whole grain bread - 2 pcs., Kissel;
natural yogurt - 200 gr.;
veal steam cutlets - 250 gr., Vegetable Saltberry - 200 ml, tea is not sweet;
persimmon 2 pcs;
a steam cabbage with turkey - 300 gr., Compote from Kuragi;
a glass of kefir.

Thursday

buckwheat porridge on milk - 200 gr., Boiled egg - 1 pc., Tea without sugar;
mousse from cottage cheese and berries - 200 gr.;
chinite from chicken chicken breast - 250 gr., Soup - 200 gr., Kissel;
orange - 1 pc., Nuts - 50 gr.;
beef baked with tomatoes under cheese - 250 gr., Fresh cabbage salad - 100 gr., Tea green;
a glass of milk.

Friday

fried eggs with tomatoes of 2 eggs, toast with creamy oil - 1 pc., Tea is not sweet;
cheesecakes - 300 gr.;
borsch with beans - 200 gr., Caesar - 200 gr.;
melon - 250 gr.;
beef liver stew - 200 gr., Vegetables steam - 200 gr., Kissel;
glass of ripper.

Saturday

wheat milk porridge - 200 gr., Pear - 1 pc., Black tea with honey;
salad from cheese, celery and spinach with the addition of linseed oil - 300 gr.;
beef steag with zero and zucchildum - 300 gr., Chicken broth - 150 ml, compote from dried fruit without sugar;
orange Fresh - 1st Art., Galetny cookies - 100 gr.;
salmon with asparagus at Aerium Harry - 300 gr., Tea;
hot milk.

Sunday

cornflakes - 100 gr., Milk - 1 tbsp.;
curd pudding with raisins - 200 gr.;
pea soup - 200 ml, boiled beef - 150 gr., Tomato juice - 1 tbsp.;
apples - 2 pcs.;
veal steak - 200 gr., Steam vegetables - 200 gr., Tea.
a glass of kefir.

This example of a menu for men for a week can be slightly different with proportions or composition, but products must fit proper nutrition.

Menu for 1000 calories

Proper nutrition is a balanced menu composition and competently selected products. An important role is also played. Some programs offer for weight loss in a short time limit the daily diet to 1000 kcal per day. It is important to understand that this very extreme weight losshaving little in common with balanced nutrition. A permissible norm for slimming an adult woman can be considered 1200-1500 kcal, men are better to increase the daily menu to 2200 kcal. However, if you decide to such strict weight loss measures, it is better to include products from the list of proper power on the menu.

The correct power menu for every day to reduce the weight - example of the menu per 1000 calorie

An example of a menu for 1 day:

Breakfast: Omelet from two eggs (340 kcal), Bread bread - 1 Cous (80 kcal), tea black with 1 h / l Sahara (22 kcal);
Snack: peach (35 kcal);
Lunch: Fresh cabbage soup - 250 ml (63 kcal), wheat bread 1 cous (80 kcal);
Afternoon snack: degreased cottage cheese - 100 gr (50 kcal), cherry jam - 2 h / l (55 kcal);
Dinner: baked potatoes - 2 pcs (160 kcal), boiled heck - 100 gr (80 kcal), fresh cucumber - 2 pcs (11 kcal), tomato - 1 medium (23 kcal).

The result of a daily nutrition: 999 calories.

Proper nutrition - Menu 1200 Calories for the day

Breakfast: oatmeal porridge on water from 50 gr - cereals (250 kcal);
Snack: pear (43 kcal), steam beef cutlets - 2 pcs (150 kcal), vegetable soup - 200 ml (150 kcal), cucumber salad and tomato - 150 gr (40 kcal);
Afternoon person: fruit salad - 200 gr (35 kcal);
Dinner: buckwheat porridge - 100 gr (336 kcal), boiled or baked cod - 200 gr (150 kcal), red cabbage salad with greenery 100 gr (50 kcal).

The result of a daily nutrition: 1200 calories.

Menu of proper nutrition per day for 1500 calories

Breakfast: Corn Porridge - 200 gr (244 kcal), Apple - (37 kcal), Green tea with 1 tsp. sugar (26 kcal);
Snack: Sweet yogurt - 125 ml (88 kcal);
Lunch: meat broth soup with vermicelline - 250 gr (196 kcal), rye bread 2 cous (156 kcal), orange 1 pc (48 kcal), chicken boiled breast - 150 gr (255 kcal), fresh cucumbers 2 pcs (14 kcal);
Halfoon: Kefir Insurgent 1 Art (60 kcal), Apple (37 kcal), boiled pasta - 150 gr (147 kcal), fresh vegetable salad (cucumber, tomato, greens 200 gr - 70 kcal), olive oil 1 pp / l (135 kcal).

Outcome of the daily nutrition: 1 498 calories.

Breaks between receptions should be 3 hours. Do not forget about drinking mode (a glass of water every hour).

Slimming is rarely given easily, especially if excess weight in excess. Do temporary diets respect or teach yourself to proper nutrition - the choice of each person. In the theory, the menu for weight loss is always not easy, but in practice everything is much easier. Today there are a lot of proper nutrition recipes, among which you can find delicious pastries, sweets, snacks that can be safely included in the menu without prejudice to the figure.

(17 estimates, average: 3,18 out of 5)

We continue the topic of proper nutrition. There are effective and simple recipes of proper power to reduce weight. You can freely choose products for yourself and pick up (compile) an individual menu for every day at home.

Doctors, fitness instructors and other specialists in the field of nutritional questions about the safe variants of weight loss for the body recommend adhering to certain principles of proper power to reduce weight. The same nutrition scheme is recommended for a set of muscle mass, conservation of the figure, from which it becomes clear that a healthy diet is universal.

A healthy food diet gives weight loss without prejudice to health. Some people scare away the need to calculate the volume of portions, weighing products. After a few weeks in the right power mode, a person can have to determine if you can eat and how much. And what not. This system does not imply clearly follow the grams, the minimum errors do not provoke weight weight.

Proteins, Fats and Carbohydrates: Proper Relationship

Any nutritional product consists of nutrients, the foundation is the three most important components: proteins, fats and carbohydrates. BPU is a reduced abbreviation. An adequate ratio of these elements in a daily diet is not less than the total amount of food per day. According to nutritionists, the issue of Balance BJO stands at the head of the angle, because when violating the principles of burning fats - weight loss.

To reduce weight, proper nutrition involves the individual calculation of the number of each nutrient and the basic principles associated with this:

Carbohydrates - a key nutrient, supplies energy, should occupy half a daily plate or a little more. In an individual calculation, the number of proteins per day is 4 grams per kilogram of your weight.
Fats - a useful element, mainly the source of vitamins and acids, the necessary nervous system and heart. For normal operation, the human body requires 1.1 g of fat for every kilogram of weight.
Proteins are "bricks" muscles. Some open sources advise to make an emphasis on weight loss, but the principles of proper supply for weight loss without harm to the body refute this recommendation. More than 1 g (per 1 kg of clean mass) a person who does not have sports workouts does not need to eat.

Calorie daily diode

The amount of food that a person must eat per day is determined by the base level of metabolism. Calculate this indicator individually, depending on:

floor;
weight;
growth;
age.

At the same time, the resulting number is not absolute when you decide to reduce either a weight gain. The small physical exertion is not taken into account - a walk from home to work, that is, it implies the amount of calories, which is necessary for a living person.

According to the principles of proper nutrition, it is necessary to further multiply this indicator on the level of activity of the body, and if weight loss is scheduled, then reduce the available number by 10-20%.

Recipes and principles of proper power supply to reduce weight

In addition to the above-mentioned calorie norms and the basis of a healthy diet is still the rules that need to know and follow:

Do not allow overseas.
Do not miss the main meals.
Breakfast and lunch are more raw than dinner.
To give preference to fresh vegetables, and not thermally processed.
Try not to use salt when cooking.

Weight Reduction Products

Buckwheat with a leaf of salad - friend, and sweet - enemy! Probably, women are a daily basis of a person on the principles of healthy nutrition. But the healthy menu is actually more diverse, recipes of useful dishes may look no worse than "harmful". The number of allowed products is higher than the list of prohibited. After changing the food habits in three weeks, you will stop sense deprivation.

What can I eat to lose weight

A list of products that do not prevent the decrease in fat reserves, extensive so that you can form the right menu for a month, almost without repeating. Mostly ideas of dishes are limited to buying in the grocery store and cook.

Absolutely dietary products:

Bean - Light vegetable protein. Nut, lentils, beans are ideal for weight loss, but it is better not to lean on peas.
Dairy products - With caution, closer to the evening, yogurt will be only natural.
Craises - Sources of slow carbohydrates and vitamins of group V. Especially recommended: oatmeal, buckwheat, millet, barley.
Vegetable oil - It is desirable olive, up to 30 ml per day.
HoneyNuts.
Milk - Minimal to prevent calcium deficiency, brine.
Vegetables - There is a fiber, i.e. Food fiber. Even potatoes are allowed, but its consumption is reduced.
Cheese - mostly solid.
Cottage cheese - Preferably low-fat, but seem to seek not necessarily.
Fruits And dried fruits are an excellent substitute for factory sweets.
Eggs - Up to 2nd day, if with a yolk, and up to 4, unless the protein.

When losing weight from what to refuse

The main enemies of the shapes preventing weight loss - saturated fats and fast carbohydrates. During weight loss perfectly completely to refuse. It is not sometimes forbidden to eat ice cream (simple carbohydrate), chocolate (similarly), roasted potatoes (saturated fats). But at the same time you need:

fit into the rate of daily calories;
ented in the menu rarely and not before bedtime.

Proper nutrition to reduce weight implies an emphasis on a healthy food, so it is very necessary to withdraw from the diet:

sausages and their "relatives" - sausages, spickers;
sugar (pay attention to the composition of the products);
mayonnaise;
sweet;
baking.

Slimming Scheme

In addition to permitted and prohibited products, there are times that should also be thought to constitute a diet for the day:

the type of heat treatment;
portion;
food rate;
drinking mode.

How to prepare proper nutrition

The number of recipes of useful dishes is slightly less than standard. All thermal processing methods are available, including frying, but without oil, on a special anti-stick frying pan.

You can:

boil;
bake;
prepare in a double boiler;
stew;
cook on the grill.

How many times a day is

The presence of a permanent sense of hunger is not the main thing in proper nutrition to reduce weight, or when you need to urgently lose weight. In compliance with the above principles of the balance, it is not necessary to starve, because carbohydrates will give the desired saturation. But in parallel with this, it is important to strictly adhere to the mode of meals that will help get rid of a permanent desire to chew something. The correct power mode is 5-6 times a day.

After eating serving meat, saturation can last up to four hours, the product to digest will also be long.

When you snapped vegetables, after 2 hours the body needs to give a new "dose" of food.

According to the rules of healthy food, do not make large (longer than four hours) breaks in the menu so as not to provoke a reduction in sugar, which leads to insulin jumps and slowing the speed of metabolism.

Size of portions with proper power supply

How to be: to fade away or feel hunger after eating? The amount of food in a plate should be such that after 30 minutes you have not felt emptiness in the stomach, but did not suffer from overeating.

The number of meat chicken or fish for a portion is 100-150 g, visually should not exceed the size of your palm.
The volume of croup, macaroni - a handful, scored in your hand, i.e. 50 g or a little more.
Vegetables need to eat a lot, so their portion is folded palms with a boat (products are cut).
The correct portion size is desirable to be coordinated with daily calorie: not exceed 400 kcal for the main meal and 200 kcal for snack.

Compliance with drinking regime

Some men and women underestimate the importance of water in the diet, especially when weighing weight. Keep in mind that drinking regime is clean, non-carbonated water, which does not have active fat burning, but weight loss is necessary. Failure to comply with the correct drink mode leads to Lymph Condition, blood concentration, dehydration, edema, poor skin tone and deterioration of well-being.

A glass of water before meals is a mandatory element of your menu.
Each cup of coffee should be compensated for 0.6 liters of clean water, because This drink provokes dehydration.
Juices, compotes, etc. Drinks are food, they are not counted to the regime.
Forget about the rule of 2 liters: the optimal amount of water is calculated individually. The norm for a person is 30 mg / kg.

Proper Balanced Power Supply - Menu

In order to introduce an understanding of the formation method below, a menu is proposed to reduce weight, which does not cause feelings of hunger. This scheme can be expanded through the addition of 1-2 snacks with vegetables / fruits, cheese, nuts. Approximate program of proper nutrition for the day:

Breakfast. Oatmeal or other porridge on the water. Handful of almonds, spoon of honey.
Snack. Whole grain loaf, solid cheese (up to 40 g), bunch of greenery.
Dinner. Chicken broth with vegetables, a piece of boiled chicken meat.
Afternooner. Salad made of canned red beans, bell pepper and cucumbers.
Dinner. Baked flabble with asparagus and orange.

Video: Healthy Diet Rules for Slimming

Dear products are not needed, exotic is not required. Simple principles that science proved, prolong life and add health. The authors of the program "Food Live and Dead" circled Polimyr, recorded dozens of interviews and made brief conclusions on how to eat right.

1. Less calories. This is already considered one hundred percent scientific truth. It is estimated that a decrease in food calorie for 20-30 percent reduces the likelihood of diabetes to 50, and cancer is 70 percent. Explanation This: Now we are usually every much more than our body is required, an evolutionary physical load and chronic food lack of physical exercise.
A lot of meat - harmful. The main long-livers in the world are the inhabitants of the Italian mountains, the Japanese Islands of Okinawa - meat is rarely eating, maximum once a week. The basis of their diet is plants: vegetables, fruits, bean, cereals, algae. This can be considered proven - such a diet extends life. Cancer, diabetes, heart attack and other diseases will not approach.

The cause of overweight is a violation of metabolism in the body caused by improper nutrition and stressful situations. In addition, a frequent reason is the number of calorie consumed.

Therapeutic starvation, "fashionable" diet, calorie counting products and other experiments on the body only briefly improve the situation. Therefore, you should change your lifestyle and go to proper nutrition for weight loss, maintain tone and shape.

Dietary diet

In the last article we considered. Now it's time to make your menu of proper nutrition for a week. Let's figure it out how to do it.

Start with the selection of products

The basic principle of the dietary power supply menu for weight loss is the inclusion of the entire variety of products. Necessary macronutrients must be present: proteins, fats, carbohydrates. And in the correct quantity. To do this, know your individual relationship budge. It is possible to calculate this: proteins - 1.5 grams per 1 kg of weight, fats - 1 grams per 1 kg of weight, carbohydrates 3-4 grams per 1 kg of weight.

For example, with a weight of 50 kg, 75 grams of protein must be used daily, 50 gr fats, 150 g of carbohydrates.

The weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast flour 1-3 varieties, cereals, fruits, vegetables, nuts, etc.

Proper products

View a list of products for proper nutrition.

Follow the meal sequence rule.

It is important to comply with the sequence of nutrient use during the day.

In the morning: proteins fats carbohydrates.
Happy: Proteins and carbohydrates.
In the evening: Proteins.

Constantly add new products.

So that the proper nutrition does not turn into a diet and was not difficult to assimilate the body, food intakes must be diverse. To do this, you need to constantly update products. For example, do not sit on one beef, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for healthy eating.

The same applies to cooking. Remember that on proper nutrition, the dish can be cooked, prepare for a couple, bake and even fry on a dry pan (without oil). Show fantasy and the new diet will seem even tastier to you.

Food correct

Example of a diet of the right menu for a week with recipes

Now, on the example, we will analyze the menu for a week of proper power for weight loss with recipes.

Monday

Breakfast: oatmeal on the water, banana, honey teaspoon, green tea without sugar.

See examples of helpful breakfasts.

Snack: Apple.

Lunch: beetter with beef and sour cream, slice of rye bread, vegetable salad.

Snack: boiled egg.

Dinner: chicken chicken breast with spices, frightened on a dry pan, lettuce leaves, green peas. Recipe: Cut the breast into pieces of 10 sizes to 10 cm. Swelling and season with spices (it turns out very tasty with the seasoning "grill"). Remove the piece on both sides. Heat the frying pan without oil and put the chopped pieces to roast 4-5 minutes on each side. The frying pan must be with a non-stick coating.

Tuesday

Breakfast: buckwheat with kefir, egg, tea with honey.

Snack: banana.

Lunch: homemade chicken sausages, buckwheat noodles, compote without sugar.

Snack: Casserole with cauliflower and broccoli.

Dinner: Mintai for a couple, boiled beets with garlic and sour cream.

Preparing food in advance

Wednesday

Breakfast: cottage cheese casserole, cheese, tea without sugar.

Snack: Walnut (10 pcs.).

Read examples of snacks on PP.

Lunch: Meatballs home for a couple, vegetable stew, loaf.

Snack: a glass of kefir.

Dinner: lazy cabbage rolls, fresh vegetable salad.

Thursday

Friday

Breakfast: oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: steak from pink salmon (on a dry pan), brown rice, juice without sugar.

Snack: Omelet.

Dinner: Chicken boiled breast,.

PP food is very tasty and useful!

Saturday

Breakfast: barley porridge with honey, tea without sugar.

Snack: Fresh cabbage salad and apples.

Lunch: Cabbage stew with turkey, potatoes baked.

Snack: keet.

Dinner: Curd casserole with sour cream.

What should be included in the approximate weekly menu

Proper nutrition is a balanced nutrition, involving the presence of fats, proteins, carbohydrates and trace elements in the diet. Balanced nutrition schemes aimed at normalization of weight differ depending on the source and concept. The choice of proportions and PP food products is an individual. To compile the menu of the correct and healthy nutrition, it is necessary to approach responsibly and in advance.

If you still decide to normalize weight, preference should be provided precisely by low-calorie products.

Our body requires a constant source of vitality, preference belongs to a group of slow carbohydrates. Since their use does not carry side effects. To be energetic to us: oatmeal, buckwheat and rice porridge; Whole grain bread, baked potatoes, loaf for diet food.

The source of growth and development of the body is the protein component of our food, which is part of the products of the main diet. Balanced protein composition contains: low-fat meat, fish, chicken, eggs, milk and cheeses.

There is an erroneous opinion in the need to restrict the use of fats, healthy fats should be distinguished, simply the necessary organism, and then what to refuse. A small amount of vegetable or olive oil, raw seeds and nuts are useful as a source of fiber and dietary fiber.

Focus on proper nutrition as a key of solving overweight issues:

Do not turn your stomach into the "trash can". The process of digesting products in the body is accompanied by excretion: acid for meat products; Alkali - for vegetables and fruits. Separate meals the first step towards normalization of weight.
Lifestyle and power system determine our weight. It is necessary to eat up to five times a day, with an interval of 3 - 4 hours. Breakfast for half an hour after sleep. Do not starve and not give load on an empty stomach, because in stressful situations the body is trying to "make stocks" to survive complex times, from here and weight gain.
The process of food intake itself is very important. Focus on reception food, it is necessary to eat in the kitchen, carefully chewing and enjoying food.
When choosing products, buy only natural products, if the composition of the product is unknown, or doubts have emerged - refuse the product.
In the intervals between nutrition, drink clean water. It sometimes seems to us that we experience a feeling of hunger, in fact we need water.
Refuse, at least temporarily, from alcoholic beverages. Possessing relatively high calorieness, they also cause a feeling of hunger leading to overeating.
Dimensional physical exertion contribute to the process of normalization of weight. It is necessary to approach the question comprehensively and creatively. Plan a weekly sports plan. To maintain the body in the tone, morning jogs, fitness, yoga, dancing and swimming are suitable.

When drawing up a dietary diet, give preference to fresh vegetables and fruits, like carriers of vitamins and trace elements.

Perhaps, having received positive results, many think and change their lifestyle, taking the proposed technique to armared. In any case, you are a winner who has received a greater volume of vital energy! And finally, another video version of the menu for a week of proper supply for slimming with recipes:

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Advantages and basic rules of proper power to reduce weight. The table with the weekly menu will help you draw up your own ration of proper nutrition, and reduce weight to the desired result!

Slim and taut - Not an inaccessible dream. And you can easily achieve the desired if you pay attention to the principles of proper nutrition. This is an excellent alternative to diet, which give short-term results. This article will help to figure out what is and how to make a diet to lose weight without harm to health.

Benefits of proper nutrition

The principal difference between the PP system and the diet is well illustrated by the following items:

purpose. The main task of weight loss is to reduce weight up to a particular mark. Diets allow you to do this, but do not give a long-term effect - you have to constantly resort to them again and again. But the correct nutrition stabilizes the weight and saves it at this mark constantly. As a result, the body is healthy and normally functions.
Period. Diets are short-term methods, but the correct nutrition should draw a way of life. You need to change the thinking and perception of food.
Variety of ration. Diets are complex in that the set of products in them is limited. And PP gives much more diversity and opportunities for the preparation of delicious, but at the same time useful dishes.
Benefit for health. Diets often bring together slimming and such unpleasant moments, like leather flabby, nail fragility, teeth problems and poor well-being. And on PP you will feel great.
The duration of the result. After the intensive shake, which diet gives, the body begins to re-actively store fat. But PP will allow you for a long time to keep harmony.

In this wayThe diet is suitable for those who need to urgently fit into the dress, but its effect is short-lived. But PP is for those who want to have an excellent figure and a healthier body all life.

Basics of proper nutrition

Gradually reduce calorie intake in the daily diet. This will help you. No need to sharply go to healthy food, it will be guaranteed to break. The calorie content of the diet should be reduced on average by 150 calories every 7 days.
Right fats. Do not completely refuse them. Just learn how to use useful fats. For example, Omega-3 can be obtained from nuts and fish, and polyunsaturated fats - from olive oil.
Reduce the use of carbohydrates. It is impossible to completely remove them from the diet. Just give preference to slow carbohydrates, which for a long time give a feeling of satiety. These include vegetables, buckwheat and oatmeal.
Increase protein intake. It is necessary, since the body spends a lot of energy for digesting such products, while the maximum calorie is consumed. Skin food significantly improves metabolism.
Fractional nutrition with small portions - This is what you should get used to. Thus, it will turn out to overclock the metabolism as much as possible.

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Before considering the approximate menu, which will teach you to follow the principles of PP, it is worth understanding what is the basis for making a menu:

Breakfast should include protein and slow carbohydrates. For example, boiled egg and a portion of cottage cheese.
The first snack ideally is represented by fiber and protein. Example: fruits, vegetables, boiled eggs, cottage cheese are suitable for snack.
Lunch may include fiber, proteins and slow carbohydrates. That is, the menu is supposed to fish, vegetables, puff meat., Porridge.
The second snack offers fiber and proteins. That is, you can eat cottage cheese with fruit.
Dinner is mandatory fiber and protein. You can afford in the evening fish and vegetables, baked low-fat meat.

As you can see, within the framework of such a scheme, you can prepare a lot of beautiful, delicious, benefiting and contributing to slimming dishes. Consider a specific table.

Table: Proper power menu to reduce weight

Day	Breakfast	Snack number 1	Dinner	Snack number 2.	Dinner
PN	Millet porridge - 50 g; Slice of oil; Kefir - half-liter	Needigan. Cottage cheese - 140 g; Apple - 1 pc.	Buckwheat - 50 g; Veal, binge in the oven - 140 g; Cabbage salad - 100g; Fresh. Vegetable juice	Portion of green. peas - 90 g; Kur.Yyato - 1 pc.	Heck for a couple - up to 140 g; Brussels. cabbage - 90 g; Tea
T.	OVS. porridge - 40 g; Slice of oil; Yoghurt is non-nigh - 1 tbsp.	Milk. Cocktail (from 1 banana and 1 tbsp. milk)	Chickens fillet - 140 g; Decoction. rice - 40 g; Cucumber - 1 pc. Compote	Omelet from 1 eggs; Corn - 80 g.	Vegetables carcass. - 140 g; Juice Tomato. - 1 tbsp. Grilled meat - 140 g.
Cf.	OVS. Porridge with oil - 60 g; Cottage cheese of non-niggen - 90 g; Green. tea	Yogurt Natur. - 1 tbsp. Dried apricots.	Greek. porridge - 60 g; Binge. veal - 140 g; Tomato - 1 pc. Kisel OVS. - 1 tbsp.	Milk - 1 cup; Walnuts - handful.	Canned tuna. - 140 g; Cabbage Tool - 130 g; Kefir.
Th	Greek. porridge - 40 g; Borodink. Bread - 1 Couch; Tea	Kefir Dechen. - 1 tbsp.; Prunes - 2 pcs.	Millet porridge - 40 g; Fish. Cutlets - 2 pcs.; Green. polka dot - 70 g; OVS. Kissel - 1 tbsp.	Blueberry - 90 g; Yogurt Natur. - 1 tbsp.	Decoction. chickens - 190 g; Tea - 1 tbsp. Touch. Vegetables - 90
PT.	Oatmeal - 60 g; Var. Eggs - 2 pcs.; Yoghurt - 1 tbsp.	Fruit salad - 190	Rice - 60 g; Chickens stewed with vegetable - 190 g; Svekoln. Salad - 90 g; Tea	Milk. Cock. (banana and milk)	Omelet - 2 eggs; OGUR. - 1 PC. Kefir.
Sat	Greek. porridge - 60 g; Toast with jam - 1 pc. Tea.	Milk - 1 tbsp.; Prunes - 3 pcs.	Rice - 60 g; Chickens fillet in the oven - 170 g; Berry compote - 1 tbsp.	Pear - 1 pc.; Cashews - 40 g	Fish decoction. - 170 g; Green. Polka dot - 90 g; Tea
Surge	OVS. Porridge - 70 g; Cottage cheese is non-nigh. - 140 g; Kissel - 1 tbsp.	The fruit. Jelly - 190 g;	Rice - 70 g; Beef, carcass. With vegetable. - 170 g; Compote	Tomato - 1; Omelet protein - from 2 eggs.	Cabbage salad. and greens - 200 g; Binge. Rabbit - 170 g; Tea.

In this table, the number of the croup is indicated in grams, meaning the croup in dry form.

In addition, you can replace on your own, preparing dishes based not those products that you can afford to buy. We perfectly understand that everyone has different opportunities, however, they are convinced that everyone can eat correctly.

As for the time of meals, the ideal scheme looks like this:

Breakfast - approximately at 7 am.
The first snack is around 10.00.
Lunchtime - 13.00.
The time of the second snack is 16.00.
Dinner should be no later than 7 pm.

You can adapt these numbers to yourself, it all depends on how much you wake up.

And finally, several rules that will help you adhere to this power system:

Salt consumption It is necessary to limit as much as possible - it delays the liquid.
Refusal of alcohol - The key to the fact that you will receive the desired results. Only dry red wine is allowed, but not more than 2 times a week for 1 bed.
Do not forget to drink a lot - up to 2.5 liters per day. It is best to calculate your schedule so that drinking a glass of water in half an hour before meals.
Methods of cooking - boiling, baking - both in the oven and grilled, quenching. Fried to completely exclude.
Try to eat at the same time. Follow the schedule.
All food must be chewed thoroughlyTherefore, from watching movies or reading for food is better to refuse.

And, of course, only one followation of the principles of proper nutrition will not give you a slim and tightened figure. Be sure to play sports if you want to acquire the desired reliefs. We are not talking about exhausting classes in the gym. You can restrict ourselves to the morning jogs or. But if you want the body to be embossed, you can not do with aerobic loads - you need strengths.

Change of attitude towards foodTo myself and your body will allow you for many years to stay young, blooming, slim and tightened.

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